Week 10/Cycle 3 2017-2018 season. This is our final off season cycle of the CrossFit Season. The purpose of the off season cycles has been to work on skills, and overall strength in preparation for our pre season and open season training. During this cycle we will be working on long barbell cycles, and doing our first squat cycle of the season- the “Hatch Squat Cycle” The weekly schedule will go as follows:

Mondays: Hatch Squat Day 1

Tuesdays: Gymnastics Strength/Accessory work

Wednesdays: Hatch Squat Day 2

Thursdays: Long Conditioning/Accessory work

Fridays: Barbell Complex Work

Saturdays: Pressing Strength/Partner Workout

Sundays: Long Conditioning

Scaling Options for Class:

L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.

L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.

Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.

Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.

Monday October 23rd 2017

Strength:

30 minutes:

Back Squat, Every 3 minutes, on the minute:

1X5@60%, 1x5@65%, 1X5@70%, 1X5@75%

At minute 12 switch to Front Squats and follow the same timing starting at minute 15:00

1X5@60%, 1X5@65%, 2X5@70%

Conditioning:

“Trick or Treat”

3 Rounds

400m Run

25 Toes to Bar

Tuesday October 24th 2017

Gymnastics Strength:

EMOM 14:

Odd: 8/6 Strict Handstand Push-Ups

Even: 8/6 Strict Chest to Bar Pull-Ups

Notes: Same as last week, challenge yourself to add a rep if you completed this last week